Leaner
WOD 6-23-14 OHS: find a 1RM For Time: 200m Pinch Plate carry (25/15) Then 21-15-9 of • KB Swings (55/35) • Box Jumps (24/20) • Wall Ball (20/14) Finish with another 200m Pinch Plate carry. Battle of the Boxes is this Thursday!
The Daily WOD
Telefono
WOD 6-20-14 Find a 1RM: 1 Squat Clean + 1 FS 5 Rounds: • 200m Run • 15 Pushups • 10 Box Up & Overs (24/20) • 5 DL (275/185)
Dolla Dolla Bills
WOD 6-19-14 Press: Find a 1RM “Annie” For Time: 50-40-30-20-10 • DUs • Situps If you can do toes 2 bar, your WOD will be: 30-20-10 • DUs • T2B
Backin Up
WOD 6-18-14 Sprints: 10x40m @ 90-95% “Dalton” 5 Rounds: • 8 Strict Pullups • 15 Hollow Rocks • 8 Ring Dips • 100m Run Today’s WOD is done in tribute to one of our own. As Dalton prepares to leave for the Air Force, we want to send him off right. Make sure to thank …
Gannon
WOD 6-17-14 Strict Press: 5-5-5-3-3-3 For Time: • 40 KB Swings (55/35) • 30 Wall Ball (20/14) • 20 Pullups • 10 Snatches (135/95) • 20 Pullups • 30 Wall Ball • 40 KB Swings The Paleo Challenge is now over! We applaud all of your hard work and determination! Please send your “after” pictures …
Farger
WOD 6-16-14 Front Squat: find a 1RM AMRAP in 4: • 5 Hang Power Snatch (95/65) • 20 DUs -Rest 4 mins- AMRAP in 4: • 5 Bar Facing Burpees • 10 Jumping Air Squats The Paleo Challenge is now over! We applaud all of your hard work and determination! Please send your “after” pictures …
Cha-cha
WOD 6-13-14 KB Swings: 5 sets of 10 (heavy) “Lumberjack 20” • 20 DL (275/185) • 20 KB Swings (70/55) • 20 OHS (115/75) • 20 Burpees • 20 C2B Pullups • 20 Box Jumps (24/20) • 20 DB Squat Cleans (45/30) * Do a 400m run after each movement
Bootcamp and Yoga/Pilates programs
Starting on June 30th, we will be offering two new programs! One program will be a 6 week Bootcamp, the other is a 6 week Yoga/Pilates program. Bootcamp classes will be held on Mon-Tues-Thurs, with 2 class times available. One at 9am, the other at 4:30pm. This program is geared …
Super Smash Bros
WOD 6-12-14 Push Press: 6 sets of 5 For Time: 100 DUs, then 4 rounds of: • 10 DB Hang C&J (45/30) • 25 Situps Then…end with 100 DUs
Dog
WOD 6-11-14 800m run time trial, followed by 50 Burpees & 25 Air Squats. There is a 15 minute cutoff. AMRAP in 5: • 10 Thrusters (75/45) • 10 KB Swings (55/35) -rest 4 mins- Then… AMRAP in 3: • 10 Pushups • 10 OH Lunges (45/25) The Paleo Challenge ends this week! We hope …
